Comparing Nutrients in 1 kilogram Cooked Somen Japanese Noodles VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Cooked Somen Japanese Noodles	13%	1%	86%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Cooked Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	45% 1310kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	31.6% 5.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	231% 301g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.97% 0.7g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	NA	103% 39g	38g per day for Men 19-50 years
Protein	71.4% 40g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Cooked Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.06% 0.97mg	195% 31.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Somen Japanese Noodles	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	8% 80mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	65% 5.2mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	574% 13.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.6% 270mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	NA	660% 363μg	55μg per day for Men 19-50 years
Sodium	107% 1610mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	18.4% 679g	16.7% 618g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Somen Japanese Noodles VS Cooked Whole-wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Somen Japanese Noodles versus 1 kg of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Somen Japanese Noodles vs Cooked Whole-wheat Pasta:

• 1 kg of Cooked Whole-wheat Pasta contains 7.8 times more Vitamin B1, 3 times more Vitamin B2, 32.2 times more Vitamin B3, 1.6 times more Vitamin B5, 7.2 times more Vitamin B6 and 10.5 times more Vitamin B9 than Cooked Somen Japanese Noodles.
• 1 kilogram of Cooked Somen Japanese Noodles have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Somen Japanese Noodles as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Somen Japanese Noodles vs Cooked Whole-wheat Pasta:

• 1 kilogram of Cooked Somen Japanese Noodles has 40.3 times more Sodium than Cooked Whole-wheat Pasta.
• While 1 kg of Cooked Whole-wheat Pasta contains 9 times more Copper, 3.3 times more Iron, 27 times more Magnesium, 5.3 times more Manganese, 4.7 times more Phosphorus, 3.3 times more Potassium and 6.1 times more Zinc than Cooked Somen Japanese Noodles.
• 1 kilogram of Cooked Somen Japanese Noodles lack sufficient amounts of Magnesium and Potassium
• Both Cooked Somen Japanese Noodles as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Whole-wheat Pasta contains 6 times more Omega 3, 8.2 times more Omega 6 and 1.5 times more Protein than Cooked Somen Japanese Noodles.
• Both Cooked Somen Japanese Noodles and Cooked Whole-wheat Pasta offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cooked Somen Japanese Noodles provide inadequate amounts of Omega 3 and Omega 6